Shift Day 10-30-2015

Warm-up: Joint Mobility/Dynamic

Foreword: We are seeing a Friday Shift Day this week as we will be participating in the Officer Tim Brenton Memorial WOD “Lumpy” on Saturday. Full details to be released but we are encouraging all of you to Rest today to Honor a Fallen Hero tomorrow. If your are finding yourself unable to train tomorrow we have posted a Shift Day piece for you below.


Complete as many rounds as possible in 30 minutes of:

800-meter run
35-lb. dumbbell thrusters, 25 reps
400-meter farmers carry, 35-lb. dumbbells

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Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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